Do You Need to Be Concerned About Pops and Cracks?

Do your knees make noise? There’s most likely no purpose for concern. Popping and cracking sounds normally aren’t indicators that one thing’s incorrect.

“A lot of joints crack and the knees are a really common joint to crack,” says David McAllister, MD, director of the UCLA’s Sports Medicine Program. “Most people have knees that crack when they squat down or go through the full arc of motion. We generally don’t worry about cracking or popping when it isn’t associated with pain or swelling.”

Curious why your wholesome knees may be making noises? As we age, the tissue that covers the bones, referred to as cartilage, can develop uneven areas. When we squat or stand, sounds come from these rougher surfaces gliding throughout one another. It is also the tissue that connects bones to different bones, referred to as ligaments, tightening as you progress, or the joint lining shifting over bones.

If you’ve cracking or popping that does trigger ache or swelling, although, see a physician. It generally is a signal of:

• Meniscus tears. The meniscus is a rubbery C-shaped disc that cushions your knee and acts as a shock-absorber. It additionally helps unfold weight evenly so your bones don’t rub collectively. Tears to the meniscus are sometimes brought on by sudden twisting or different stuff you may do whereas enjoying sports activities. In younger individuals, tears normally occur throughout a traumatic occasion, however as we age the meniscus can tear extra simply.

• Cartilage harm or put on. Sometimes the cartilage overlaying of our bones may be injured, inflicting a bit to interrupt off and catch in our joint. Typically the knee will reply to this harm by swelling or catching. Cartilage in your knee also can put on skinny or break down, generally often known as arthritis. Some individuals say it appears like their knees are grinding once they transfer. Osteoarthritis is the most typical sort of arthritis. It normally impacts middle-aged and older individuals.

Tips for Healthy Knees

• Regular train can strengthen your legs and knees. Exercise with weights or resistance bands — or do body weight strikes, like squats and lunges — a minimum of twice every week. Walk up stairs or hills, or journey a stationary bicycle to construct muscle to help your knees.

• Warm up earlier than you train. An intense exercise with chilly muscle tissues and joints could cause harm.

• Keep versatile. Before train, attempt dynamic stretches, by which you progress a muscle by way of a full vary of movement. After train, do static stretches, the place you maintain a stretch for 30 seconds. This helps stop harm. Regularly stretch the muscle tissues in the back and front of your thigh (quadriceps and hamstrings, respectively).

• If you’re already exercising, slowly work as much as more durable, longer exercises.

• Wear footwear that match proper and are in good situation.

“The best thing is to keep the muscles around the knees strong,” McAllister says.